Good Food for Menopause

Menopause. All women will go through it and it’s completely natural (in most cases). But that’s not something you have to fear. Whether you live through natural menopause or experience surgical/premature menopause, learning how to take care of your body, prepare for what’s to come, and how to optimise your health for the menopause is essential. Hence, here is a list of the top foods you should be including in your diet during menopause…


Maintaining bone health is a priority during the menopause. The decline in oestrogen levels can increase fracture risk. Those who eat more dairy have a significantly higher bone density than those who eat less. Dairy products may also help improve sleep.

Foods high in the amino acid glycine – found in cheese and milk – promote deeper sleep for menopausal women.

Women with a high intake of vitamin D and calcium have a 17% reduced risk of early menopause!

Healthy Fats

Omega-3 fatty acids can help to reduce the frequency of hot flashes and night sweats.

The best foods containing omega-3 fatty acids include:

  • Mackerel

  • Salmon

  • Anchovies

  • Flax seeds

  • Chia seeds

  • Hemp seeds

Whole Grains

Foods containing whole grains are high in nutrients, including fibre and vitamins. A high whole grain diet has also been linked to a reduced risk of heart disease, cancer and premature death.

Try adding these to your next shopping list:

  • Brown rice

  • Whole-wheat bread

  • Quinoa

  • Barley

  • Rye

Fruits and Vegetables

An all-rounder for good health – you should be eating lots of fruits and vegetables no matter your age. Menopausal women who eat more vegetables, fruit, fibre and soy can experience a 19% reduction in hot flashes compared to those who don’t. Plus, a healthier diet will lead to weight loss too!

Here are some top fruit and veg picks:

  • Broccoli – One study from the Division of Preventive and Behavioral Medicine in the University of Massachusetts Medical Center reported that eating broccoli decreased levels of the type of oestrogen that is linked to breast cancer. It also increased the type of oestrogen that protected the body against breast cancer.

  • Berries – A Florida State University study reported that freeze-dried strawberry powder lowered blood pressure in menopausal women.

  • Grape seeds – According to the Department of Women’s Health and Obstetrics and Gynecology in Tokyo, grape seed extract supplements can reduce hot flashes, improve sleep and lower rates of depression in middle-aged women.


Phytoestrogens are compounds in foods that act as weak oestrogens in the body.

In multiple studies, phytoestrogens supplements have been found to lower the incidence of hot flashes and reduce other menopausal symptoms.

Foods that naturally contain phytoestrogens include:

  • Soybeans

  • Chickpeas

  • Peanuts

  • Flax seeds

  • Grapes

  • Berries

  • Barley

  • Plums

  • Green tea

  • Black tea

What Foods Should I Avoid During Menopause?

Hot flashes, weight gain, and poor sleep can all be reduced if you avoid certain types of food. These solutions may not work for everybody, but it’s worth trying to see if they work for you.


  • Added sugars and processed carbs – These foods can raise blood sugar rapidly. High blood sugar, metabolic syndrome, and insulin resistance have been linked to a higher incidence of hot flashes in menopausal women.

  • Alcohol and caffeine – Several studies have reported that both caffeine and alcohol can trigger hot flashes in menopausal women. On top of that, they are also awful for disrupting your sleep and can wreak havoc on your bladder and pelvic floor.

  • Spicy foods – Studies in both Spain, South America and India have associated hot flashes with spicy food intake and higher anxiety levels.

The Importance of Kegels for Menopausal Women

If you perform Kegel exercises regularly, you can make your pelvic floor muscles stronger and your vagina 'tighter'.

Unfortunately, 50% of women perform Kegel exercises incorrectly. Dr Pamela Levin, assistant professor of Clinical Obstetrics and Gynecology (UK), says, "some people who think they're doing Kegels correctly are actually pushing, not squeezing."

How To Do Kegel Exercises Correctly

One way in which you can guarantee the effectiveness of your Kegels is to use a biofeedback tool. Kegel8 Vaginal Cones have a unique indicator tail that allows you to see, in real-time, whether you are exercising the muscles correctly or not. As you squeeze and lift, the tail of the cone waves downwards – it’s that easy! Plus, the set comes with three different weighted cones to give your pelvic floor a thorough workout and helps to build your endurance over time.

Over 30% of women cannot correctly recruit their pelvic floor muscles.

If you cannot produce an effective pelvic floor contraction, it’s not the end of the line, extra help is at hand!

Electrical stimulation devices, such as the Kegel8 Ultra 20 Electronic Pelvic Toner harness the body’s natural electrical signals to stimulate the pelvic floor muscles and produce an effective contraction all with the push of a button! That means that all of the guesswork is removed, and you can guarantee your pelvic floor gets a great workout every single time.

Kegel8 Ultra 20 is now available on


Original article: Kegel8 Website

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